Wednesday Oct 2nd

Metcon

"Miracle-Gro" 15:00 time cap

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Strict Handstand Push-ups

Capacity Builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 50% of 1RM Clean and Jerk

each round you complete 7 reps of each movement, then 5, then 3 and rest with the remaining time.